Golden vegetarian omelette topped with colorful Asian-style stir-fried vegetables.

CARBS

8g of Carbs

CUISINE

Asian

CALORIES

470

TOTAL TIME

30 Minutes

Low Carb Vegetarian Stir Fry Omelette Recipe

What’s better than a yummy veggie low carb stir fry? Adding it to an omelette, obviously (no, I’m not kidding – it adds a whole lot of protein and good fats into the mix).

Firstly, I’m about to show you how to create a Stir Fry Omelette. Whether you’re creating it for an early morning brekkie, a quick lunch, or a cosy night in, this dish is your go-to for a yummy veggie-rich meal.

STARTING GUIDE

  • Cuisine: Fusion

  • Prep Time: 15 mins

  • Cooking Time: 15 mins

  • Total Time: 30 mins

  • Calories: 470 Per Serve
  • Fat: 12g
  • Carbs: 14g

  • Protein: 12g

STIR-FRY INGREDIENTS

  • 2 tablespoons of coconut oil or your favorite animal fat (reserve 1 tablespoon for the omelette)

  • ¼ of an onion, chopped

  • 130g of broccoli, broken into florets

  • 1 carrot, cut into stylish angled slices

  • White parts of 1 spring onion, cut into 4 cm pieces

  • 80g of mushrooms, thinly sliced

  • ¼ of a zucchini, also sliced on an angle

  • 1 teaspoon of finely grated ginger

  • 2 garlic cloves, sliced as thin as you can

  • 80g of Chinese cabbage, roughly chopped

  • 1 tablespoon of tamari or coconut aminos for that umami kick

  • 1 teaspoon of sesame seeds

  • A good pinch of sea salt and freshly ground black pepper

  • A good pinch of sea salt and freshly ground black pepper

  • 1 tablespoon of coconut oil or animal fat (remaining from above)
  • A pinch of sea salt and freshly ground black pepper
  • 6 eggs
OMELETTE INGREDIENTS

  • 6 eggs

  • 1 tablespoon of coconut oil or animal fat (remaining from above)
  • A pinch of sea salt and freshly ground black pepper
OMELETTE INGREDIENTS
  • Green parts of the spring onion, cut into 4 cm pieces

  • A few sprigs of fresh coriander for a pretty garnish (optional, cos we all know some peeps hate coriander)

FIRST, LET’S START OFF WITH THE STIR-FRIED VEGGIES:

  • Heat 2 tablespoons of oil in a wok over medium-high heat.
  • Sauté onion for 5 minutes.
  • Add broccoli, carrot, and the white parts of spring onion; and then cook for 4 minutes – and make sure you stir them frequently.
  • Mix in the mushrooms, zucchini, ginger, and garlic and cook for 2 minutes.
  • Stir in the Chinese cabbage and cook for 1 minute.
  • Add tamari, sesame seeds, salt, and pepper. Then set aside while we create the omelette.

THE SECOND STEP IS TO CREATE THE OMELETTE & GARNISH:

  • Crack the eggs into a bowl and then whisk them with a pinch of salt and pepper.
  • In a pan, heat the remaining oil over medium heat.
  • Pour in half the egg mix, and cook for around 1 minute until the omelette is set. Slide the omelette onto a plate and then repeat for the second one.
  • And now it’s time to put it all together: Place stir-fried veggies on top of each omelette, and garnish with coriander.
NOTES

Wasn’t that easy to put together a veggie-packed, protein-rich meal? Indeed, it’s not only your taste buds that are going to love it; this is a really nutritious meal as well. It offers a balanced blend of relatively high healthy fats, moderate amounts of protein, and is low in carbs.

Just what we want!

Additionally, if you’re feeling adventurous (and not vegetarian or vegan), why not throw in some meat like sausages, prawns, chicken, or even duck for an extra kick?

However, just remember that the macros for this dish have been calculated without meat. Therefore, if you decide to add some, you’ll need to include those in the total amount of macronutrients.

It just goes to show that with a few simple ingredients, you can create something really yummy! Be sure to share this recipe and let us know in the comment box below what you think of it!

Dinner plate with a low carb stir fry omelette, showcasing fluffy eggs and nutritious veggies for a healthy vegetarian meal

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Mastering the Low Carb Stir Fry Omelette: A Detailed Recipe Guide

There’s nothing more frustrating than trying to follow a recipe but not really understanding each step of the process. However, while some people easily create meals that are worthy of an Instagram post, others may need a bit more help to understand each step in detail.

Cooking is an art, and when you can understand each step, it can significantly enhance your experience. Therefore, we decided to expand our low carb stir fry omelette recipe into more detailed steps. Additionally, our goal is to empower you with the knowledge to not only make this dish a favorite but also to teach you in more detail so you can make any recipe a success.

Especially when it comes to cooking, the little things do matter. For instance, detailed instructions like the perfect heat for sautéing onions or achieving the right egg consistency can transform a dish from good to great.

So, let’s get cooking and turn simple ingredients into a yummy meal!

Let’s start at the very beginning.

Step 1: Heat The Oil

  • Start by pouring 2 tablespoons of oil into your wok. Choose an oil or animal fat that’s suitable for high-heat cooking.
  • Place the wok over medium-high heat. This temperature is high enough to cook quickly but not so high as to burn your ingredients.

  • Wait for the oil to heat up. You’ll know it’s ready when it shimmers slightly or a test piece of food sizzles upon contact.

Step 2: Sautéing the Onion

  • Add the chopped onion to the wok. The pieces should start to sizzle if the oil is at the right temperature.

  • Stir the onion occasionally, allowing it to cook evenly for about 5 minutes. The goal is to soften the onion without burning it, so be careful.

  • As onions cook, they’ll become more translucent and aromatic – a sign they’re almost cooked.

Step 3: Cooking Broccoli, Carrot, and Spring Onion

  • Add the broccoli florets, carrot slices, and the white parts of the spring onion to the wok.
  • Stir these vegetables frequently. This constant movement is crucial in stir-frying, ensuring that everything cooks evenly and doesn’t stick to the wok.
  • Cook for 4 minutes. The broccoli should turn bright green and the carrots should be tender yet still have a bit of crunch.

Step 4: Adding Mushrooms, Zucchini, Ginger, and Garlic

  • Now, mix in the sliced mushrooms and zucchini, along with finely grated ginger and thinly sliced garlic.
  • Continue to stir and cook for 2 minutes. The mushrooms will start to release their moisture, and the zucchini will soften slightly.
  • The aroma of ginger and garlic will become prominent, infusing the dish with their flavors.
Professional photo of a wok on a stove with chopped onions, broccoli, carrots, spring onions, mushrooms, and zucchini for stir-fry

Step 5: Adding the Chinese Cabbage

  • Stir in the chopped Chinese cabbage. This leafy vegetable cooks quickly, so it’s added last.
  • Cook for about 1 minute. The cabbage should wilt slightly but still retain some of its crispness.

Step 6: Finishing the Stir-Fry

  • Finally, pour in the tamari or coconut aminos, and sprinkle the sesame seeds over the vegetables. Season with salt and pepper to taste.
  • Give everything a good stir to ensure the flavors are well combined.
  • Once everything is cooked and seasoned, remove the wok from the heat and set the stir-fried veggies aside. This allows you to focus on preparing the omelettes without overcooking the vegetables.

Step 6: Preparing the Egg Mixture

  • Crack all the eggs into a large mixing bowl. Ensure that no shell fragments get into the bowl.
  • Add a pinch of salt and pepper to the eggs. These seasonings will enhance the natural flavor of the eggs.
  • Whisk the eggs thoroughly. The goal is to incorporate air into the eggs, which will help make the omelette fluffy. Keep whisking until the mixture is well combined and slightly frothy.

Step 7: Cooking the Omelette

  • Heat the remaining oil in a non-stick frying pan over medium heat. The pan should be large enough to allow the egg mixture to spread thinly.
  • Once the pan is hot, pour in half of the egg mixture. Tilt the pan in a circular motion so that the eggs evenly coat the surface of the pan.
  • Let the eggs cook undisturbed for about 1 minute. Watch for the edges to slightly lift and the top of the omelette to be almost set, indicating it’s ready.
  • Carefully slide a spatula under the omelette to ensure it’s not sticking, then gently slide it onto a plate. Be gentle to keep the omelette intact.

Step 8: Making the Second Omelette:

  • Return the pan to the heat and add a little more oil if necessary.
  • Repeat the process with the remaining egg mixture to make the second omelette.

Step 9: Assembling the Dish

  • Now it’s time to bring it all together. Take each omelette and lay them out flat on their respective plates.
  • Spoon a generous amount of the stir-fried vegetables onto one half of each omelette. The heat from the omelette will help to reheat the veggies if they’ve cooled down.
  • If you like, you can fold the omelette over the veggies or leave it open-faced.
  • Finally, garnish each omelette with fresh coriander sprigs. This not only adds a burst of color but also a fresh, herby flavor that compliments the stir-fry.
T

hat’s it. Hopefully these expanded steps have been able to provide you with more detailed guidance on each phase of the cooking process. Enjoy your meal and make sure you share it on the socials.